Centerworks Blog

Latest "Breathing" Posts

Pilates Quote: Breathe

Learn to breathe well for better health!  It’s great that the act of breathing is regulated by our autonomic nervous system.  This means that whether we’re paying attention to breathing or not, we continue to inhale and exhale to stay alive.  Our breath brings oxygen to our cells and feeds our brain.  Inhaling lengthens the natural curves of our spine, to help decompress the body, open the joints, and helps free the body for better movement.  Most people breathe to survive.  But to really thrive, it takes conscious effort to reinforce healthy breathing habits.  When you learn to breath well, you will have unlocked a secret key to better health.

Posted by Aliesa George in Breathing, Quotes.

Pilates Quote – Breathing, a Healthy Life Depends on It

Breathing, it’s one of the most important things I teach new Pilates students.  And while it’s a good thing that we don’t have to think about every breath we take to stay alive…  Improving HOW we breathe can make a huge difference for health improvement.  We cannot function in top form physically, or mentally, if we don’t have enough oxygen filling our lungs and nourishing our bodies.  Learn and practice Pilates-style, posterior-lateral breathing techniques, your posture will improve, your health will improve, and your life depends on it.  Take a deep breath now, and check out how you can Practice Better Breathing Habits.


Posted by Aliesa George in Breathing, Quotes.

One Lung Breathing: Creating Balance for Better Breathing and Posture Habits to Look Good and Feel Great!

LungsMost of the time when we breathe the air goes in, the air comes out, and we’re not even conscious of how much of our lungs we are using or even which lung we tend to use more.

If you have scoliosis, asthma or other physical/health challenges that have contributed to limited lung and rib movement, or a muscle imbalance through the upper back, these conditions can create tension, stress and changes in your posture.  Becoming more conscious of your lungs and practicing one lung breathing can be a great exercise for you to improve posture and reduce stress, tension or pain.

But even if you DON’T have any health challenges, there’s a really great chance that you have one lung that is stronger, or more dominant than the other, and you might not even realize it!  While it might not be a big deal now… Over time, you may accumulate new aches and pains because other muscles in your torso (core, back and shoulders) respond to the breathing imbalance creating a domino effect that can leave you wondering why you now hurt even though you never had an “injury.”

Our posture and muscle habits for balanced body development will only get better if we take action and train the body.  Good breathing habits both stretch AND strengthen our system for better posture and better health.

Here are 3 Easy One Lung Breathing Exercises You Can Practice to Strengthen Your Lungs as You Improve Balance, Posture and Health

Posted by Aliesa George in Breathing.

Using Percussive Breathing Techniques To Reduce Neck and Back Pain

Learn How To Breathe Deeply & Easily for Better Posture and Better Health

drumThere are many different strategies for better breathing.  Good breathing habits can significantly reduce neck and back pain and improve body alignment and posture.

Percussive breathing is one of my favorite breathing techniques to expand the lungs, mobilize the ribs, and train healthy breathing habits.

In recent articles, I’ve shared tips and techniques to improve your Pilates-style healthy breathing habits, if you’ve been practicing good back-rib breathing for the last few weeks, hopefully you are starting to notice a positive change in your habits.

How often during the day do you think about your breath and tweak your technique?

The more often you practice better breathing habits the easier it is to re-train your body for better health.  Lasting changes will take time and practice, but pretty soon, it will start to come more naturally and you will find that you don’t have to consciously think so much about breathing to breathe better.  Stick with it to maximize your benefits and improve your health!

Today, I want to share a valuable breathing technique to strengthen your diaphragm and increase your lung capacity for deeper breathing to move more air in and out of your system.

Percussive breathing techniques can increase the expansion of the ribcage and the amount of air exchanged through the lungs. The deeper you breathe, the more oxygen you bring into your system.  The more the ribs separate on your inhalation, the more your upper back lengthens which naturally decompresses the spine and improves posture!

Posted by Aliesa George in Breathing.

A Simple Exercise To Develop Better Breathing Habits with Exercise

Tips to Incorporate Pilates-Style Back Rib Breathing to Movement and Exercise

In the last breathing article I shared with you two breathing exercises to help start retraining healthy breathing habits to feel your breath go into the back of your ribcage to lengthen the spine and improve posture.

Hopefully, you’ve been practicing and it’s getting easier to feel your ribs moving as you inhale and exhale!  Today we are going to progress this concept and focus on better breathing habits when you move.

The simple Seated Hinge & Roll Up exercise is a great way to practice your Pilates-style, posterio-lateral, back-rib breathing technique while your body is moving through space.

The Seated Hinge & Roll Up Exercise

Posted by Aliesa George in Breathing.

Two Simple Breathing Exercises: Improve Posture and Be Well

Pilates-Style Posterio-Lateral Breathing Exercises to Retrain Healthy Movement Habits for Better Whole-Body Health

In the previous breathing article we discussed how to determine if you were breathing into your chest, belly or back.  I suggested that if you’re natural breathing habit isn’t posterio-lateral Pilates-style back breathing, that you might want to consider learning how to access your back to breathe better and improve posture.  Breathing into your back gives you access to a strong supported middle and can reduce pain in your neck and shoulders.   Breathing properly is a valuable tool and one of the basic foundations for healthy movement habits, and improved overall health and wellness. 

Let’s Review the Benefits of Posterio-Lateral Pilates-Style Back Breathing:

Inhaling expands the lungs, separates the ribs, helping to lengthen and increase the natural curves of the spine.

Posted by Aliesa George in Breathing.

Better Breathing Habits to Improve Posture and Reduce Pain

Girl Blowing BubblesTips & Techniques to Discover How Better Breathing Habits Can Help You Improve Posture, and Reduce Pain for a Healthy & Active Life

Breathing is the first and last thing we do in life. And it is a good thing that we don’t have to think about taking each breath to stay alive. However, a little practice for more efficient breathing habits can contribute greatly to maintaining good health, developing healthy movement habits, improving posture, and even reducing pain.

There are MANY different techniques to explore for better breathing habits.  Each has its benefits for better health.  Over the next few weeks, I’ll be sharing some tips and techniques for breathing that I have found to be most helpful for better posture, support, and to help with the development of healthy movement habits for optimal whole-body health.

Paying attention to your current breathing habits,  where you put the air to inhale, how deep your breaths are, how you breathe when you move and exercise, and potentially modifying or improving your breathing habits can help you achieve better overall health.

Each week I’ll post a new article with a new breathing technique and breathing exercise that you can play with and practice to improve your awareness and options for good breathing habits.  With a little time and practice, you can be confident that your breathing habits are helping support your healthy body and active life.

You might discover that you breathe differently in different positions.  (Standing might be different than seated, lying on your back, vs. belly, vs. side lying, kneeling, right-side up vs. upside down….)  It’s not a big deal right now to know what you do in all of these positions, but in time you’ll want to notice how your breathing habits change depending on what you’re doing.

Posted by Aliesa George in Breathing.

Motivational Thoughts on the Benefits of Breathing

“Above all, learn how to breathe correctly.”
~ Joseph H. Pilates.

We cannot live without breathing, our life depends on it!

Breath oxygenates the blood, improves posture, enhances muscle control, and provides compression/ decompression for a healthy spine.

Practice breathing to fill the lungs from the bottom to the top  – lengthening the spine, lifting the ribcage up off the hips, filling the lungs  to capacity, and exhaling fully.

Good breathing habits will help you think better, stand taller, and feel better!


Posted by Aliesa George in Breathing, Functional Movement, Motivation, Inspiration & Goal Setting, Pilates.

Pilates Breathing Tips To Decompress the Spine, Reduce Neck Pain, & Improve Posture

Are your current breathing habits helping you stay healthy, or potentially causing back pain, shoulder pain or neck pain?  Is your current breath pattern helping improve your posture with every breath you take?

Breathing is something we take for granted.  It happens automatically to keep us alive.  Inhaling is the first thing we do when we’re born, and exhaling is the last things we do when we die.  Every minute, of every day  for our entire life, our heart beats to pump life nourishing blood through our system, and our lungs and diaphragm work to provide oxygen to our blood & cells.

It’s nice to know that we don’t have to think really hard to keep breathing and stay alive, but better breathing habits definitely have added benefits to improve our health. 

These Pilates Breathing Tips Can Help:

Posted by Aliesa George in Alleviating Pain & Chronic Health Problems, Back Pain, Breathing, Pilates, Posture Improvement.

Six Easy Ways to Reduce Neck Tension during Pilates Exercise with Better Breathing Habits

I’ve seemed to have a flurry of issues with Pilates clients lately who are dealing with neck pain. And with the Optic Neuritis that I’ve been dealing with for the past 6 months, the tension in my neck has been an issue too!  Whether we end up with increased neck pain from an accident, injury, or just how we use and move our body for work and daily life, chronic neck pain, is no fun and literally a pain in the neck!


Pilates exercises done correctly are excellent for strengthening core muscles for support, which over time helps  to reduce neck tension.  However, sometimes getting started – newer Pilates participants can aggravate a neck problem, by not understanding, or having the strength and flexibility needed to support the body well and keep the stress out of the neck.  If you’re doing any exercise and you begin to feel stress or strain in your neck –Stop!  Better to take a break, then start to use muscles that shouldn’t be doing the work and continue to aggravate neck issues. There are hundreds (maybe thousands) of exercises that can be done without neck pain.  The challenge is finding the right exercises for your body to start with, and continue to progress. 

Posted by Aliesa George in Breathing, Pilates Exercises, Techniques & Teaching Tips.